You often see that cliché in movies where the parent tells the kid who’s reading underneath their blanket with a flashlight that it's late and they need to go to bed; then the adult stays up until 2 AM watching television only to get up for work at 5:30 AM sleep deprived. It’s a tale as old as time. On a regular basis, at least 33% of U.S. residents don’t get enough sleep, which impairs their ability to perform daily tasks.

You can find piles of books to tell you how much sleep babies need or how much sleep teenagers need, but we forget that adults need care too. Full grown adults need food, water, and sleep, just like any human. As we age our sleeping habits evolve and our sleeping needs change. 

A newborn baby should sleep 14 to 17 hours a day as the body grows and develops, but it doesn't work the same way for an adult. The recommended amount of sleep for the average adult ranges from 7 to 9 hours per day, without taking into account any type of genetics, health issues, or age. On average, 37% of 20-39 year-olds report short sleep duration and 40% of 40-59 year-olds report short sleep duration. 

Quality of Sleep

Perhaps you’re scratching your head as you read this wondering why you feel so tired even though you're getting a solid 8 hours of sleep per night. One of the biggest things you have to consider is the actual quality of sleep. Do you often find yourself waking up in the middle of the night? Are you tossing and turning? Do you sleep the whole night through? Do pets or kids keep you up at night or even sleep in bed with you? 

Listen to your body and pay attention. Poor sleep can increase the chance of falling asleep during the day, at work, or in a place - in a report, 37% of adults reported falling asleep at least once within the past 30 days. If you find that you're not getting a good night's sleep in the first place there might be an underlying sleep disorder that you can discuss with a doctor. 

Make Time to Sleep

Your sleep needs change over time. Whether you’re an adult or you’re sick or you’re stressed, the time will range, so it’s most important to at least make time to sleep. Make it a priority. Sleep, or lack of sleep, can make a difference in mood, performance, health, and yes, mortality, according to the Sleep Foundation. There is a difference between just lying in bed waiting to sleep and actually getting good sleep; if you find that you’re not actually sleeping, try establishing a regular bed time and rising time to acclimate your body over the course of several weeks.

Sleep Hygiene for Adults

How exactly can adults set themselves up for sleeping success? Is it really possible to get a solid 7, 8, or even 9 hours of sleep per night? Follow these basic sleep hygiene principles:

• Set a sleep schedule to go to sleep and get up at the same time every day

• As a general rule, keep your bedroom quiet, dark, and cool

• Eliminate extra noise and turn off any unnecessary devices 

• Turn down the temperature or turn on a fan to regulate cooler temperatures

• Take a bath or shower before bed to relax or calm the mind before bed

• Avoid electronics one hour prior to bedtime 

• Avoid caffeine or other stimulants in the afternoon

Schedule an appointment with one of our San Diego therapists, please contact us at (760) 283-7000. We are offering online video sessions through our secure telehealth service due to COVID-19. Under normal circumstances, we offer sessions at our three San Diego counseling offices located in San Marcos, Carlsbad, and Mission Valley. 

We also work with teenagers! Several of our therapists have extensive experience working with teens and other young adults.